An emotional recovery guide

Taking care of your mental health after a natural disaster

Recovering from a natural disaster is not just about repairing homes and replacing belongings — it is also about taking care of your emotional and mental wellbeing. It is okay to feel shaken. It is okay to feel overwhelmed. And it is okay to ask for help.

This guide offers practical ways to look after yourself in the weeks and months after a disaster.

Allow time to heal

Recognise that tough days are part of recovery. Treat yourself with kindness and remember you are doing your best.

  • Recovery takes time — there is no right or wrong way to feel
  • You may experience shock, grief, anger, or numbness, but these feelings usually get less intense over time
  • Be patient with yourself and others.

Rebuild routine

Focus on what you can control. Take small, manageable actions to restore a sense of normality.

  • Reintroduce simple daily routines (meals, sleep, getting outside)
  • Limit big decisions while you focus on immediate recovery needs
  • Reduce your exposure to news and social media that may cause distress.

Reach out

Remember that you are not alone. Rely on the people around you.

  • Stay connected with family, friends or neighbours
  • Share what you are going through with others — or write it down
  • Seek out professional help if you need it.

Common feelings after a disaster

  • Feeling stuck, exhausted, or easily overwhelmed
  • Intrusive memories or nightmares
  • Difficulty sleeping or concentrating
  • Feeling numb, detached, or angry
  • Loss of appetite or change in habits
  • Avoiding reminders of the event

These reactions are usually most intense in the week following a stressful or traumatic event and often get better over time.

If your everyday life is seriously affected by these reactions for more than one month after experiencing the event, talk to a healthcare professional.

Healthy habits to support recovery

It is essential to have some reliable techniques to support recovery. Everyone has different things that help them recharge and reduce stress.

Here are some proven things to try:

  • Take care of your body — eat well, get enough sleep, exercise regularly
  • Avoid using alcohol or drugs to cope
  • Take breaks — even 5 minutes can help
  • Do small things you enjoy each day (listen to music, play with a pet, watch a movie, catch up with a friend)
  • Try a mindfulness or breathing exercise.

Grounding exercise: 5-4-3-2-1

Grounding techniques help you focus on the present moment, calming your body and mind.

If you are feeling anxious or disconnected, focus on:

  • 5 things you can see
  • 4 things you can touch
  • 3 things you can hear
  • 2 things you can smell
  • 1 thing you can taste

Self-care tip: List what helps you

Self-care is about putting your own needs first. This is a valuable way to restore your physical and emotional wellbeing.

Think of three activities that usually help you feel better, and plan time in your week to do them.

Finding meaning in recovery

Natural disasters can also bring people closer and reveal strengths you did not know you had. You may discover:

  • A stronger sense of community
  • Greater personal resilience
  • New ways to support others.

When to seek help

If you are feeling overwhelmed, it is okay to ask for support. Speak with your doctor, psychologist or use any of the helplines:

Lifeline – 13 11 14

Beyond Blue – 1300 22 4636

13 YARN – 13 92 76

Suicide Call Back Service – 1300 659 467

QLife – 1800 184 527

1800 RESPECT – 1800 737 732

MensLine Australia – 1300 78 99 78

Additional support for children:

Kids Helpline – 1800 55 1800

Headspace – 1800 650 890

ReachOut – reachout.com

Extra support

Need support in your language?
Visit: www.tisnational.gov.au or ask for an interpreter.

At Suncorp, we are here to protect what matters most — including the wellbeing of your loved ones and community. For support with disaster recovery and emotional wellbeing, visit: www.suncorp. com.au/insurance/extreme-weather-assistance.

Sometimes your circumstances might mean you need additional support or assistance in dealing with us. This could be due to your physical or mental health, family or financial situation, or cultural background. Please visit: www.suncorp.com.au/insurance/difficult-circumstances.

For more wellbeing tips and resources

www.blackdoginstitute.org.au

www.suncorp.com.au/resilience

Insurance is issued by AAI Limited ABN 48 005 297 807 trading as Suncorp Insurance. You must read the relevant Product Disclosure Statement before making any decisions about insurance. The Target Market Determination is also available on our websites. This advice has been prepared without taking into account your particular objectives, financial situation or needs, so you should consider whether it is appropriate for you before acting on it. The guide set out above about what to do before or after a disaster is intended to be of a general nature only, and we do not accept any legal responsibility for any loss or damage, including loss of business or profits or any other indirect loss, incurred as a result of reliance upon it. Please make your own enquiries.